DC Road Runners - Enter your slogan here

10 x 500m in 5k, 300m jogs

Fellow Endorphin Junkies

We will be at the Yorktown track tomorrow, in Greenbriar Park around the corner from the school entrance, so meet us for warm up around 5:40 AM for a 6 AM sharp start. Tomorrow's weather will be August, with temps in the mid 70s, high humidity at 85and a little wind, so average summer running. Due to the warm and humid conditions, you should bring water for hydration after every other interval after you finish the 300m jog rest interval.

August 4, 2022 - 10 x 500m in 5k pace - with 300m jog recovery in between

• Stallions: 5:45 to 6:15 Pace
• Wolf Pack: 6:15 to 6:45 Pace
• Gazelles: 6:45 to 7:30 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is another speed workout guaranteed to build both strength and stamina for your fall races! These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on form, so you run efficiently, effectively, and injury-free. Biggest area of improvement needed for most is to lift your knees higher, while dropping your arm swings to your waist. I would ease into these by running the first couple in 8k or 10k pace, but also feel free to crush the last couple in 3k pace if you are still feeling frisky.

In club news from Coach Rich ...

Happy August to all Thursday morning track fans. This means summer is now more than half over. Fall racing will be here in no time so I hope you all enjoy this week's speed workout

Riley's Rumble Half Marathon was the only place I could find any of our faithful Thursday morning crew racing this past weekend. This is a real hilly half marathon put on by MCCRC. Congrats to Liz, Li and Hai!

1:30:15 - Liz Ozeki, 2nd OAF
1:40:28 - Li Fang, 1st 40-49
1:50:19 - Hai Nguyen

The final 3 Bunion Derby Races are in August. August 7 is the Steve Thompson 8K (7:00am this Sunday morning), August 16 is the Paul Thurston 4.5M and the 3M Cross Country Race is on Saturday August 20. This last one coincides with the annual DCRRC picnic. Always a great time, with great free food and very kid friendly. A true family affair. We hope to see you all there. You can sign up to run or volunteer for all of these on the club website at: https://www.dcroadrunners.org/

See you all in the morning. Happy running!

Rich

Coach Big Guy and Coach Rich will be at W&L High School in the AM!

12 to 20 x 400m in 10k pace, 100m jogs

Fellow Endorphin Junkies

Please arrive at Greebriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather should be reasonable for July in the morning, with temps in the mid-70s, near 100% humidity, and a little bit of wind. Given the summer conditions, bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! There is a wide range of intervals tomorrow – 12 to 20. Most of us will do more than 12, but only the hard core will approach 20 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM.

July 28, 2022 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:45 to 6:30 Pace, 16 to 20 Intervals

Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals

Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 Intervals

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Greetings Thursday Morning Track Fans. My trip to the Track & Field World Championships and the Pacific Northwest was super fun. Amazing racing on the track and we were up close and personal for the women's marathon. Running on Pre's Trail in Eugene was epic. Sadly, we had to return to reality.

At the Bluemont 5K last week ...

18:53 - Adam Mann, 3rd 30-34
19:46 - Liz Ozeki, 3rd OAF
20:02 - Jack Phillips, 2nd 20-24
25:13 - Mike Cannon, 2nd 60-64
29:03 - Eunja Rau, 3rd 50-54

Liz Ozeki celebrated her 34th birthday by winning the women's division at the PR Birthday Bash 5K. Her time was 19:03. How about that? PRR threw her a birthday party! Way to go Liz!

The final 3 Bunion Derby Races are in August. August 7 is the Steve Thompson 8K (7:00am Sunday morning), August 16 is the Paul Thurston 4.5M and the 3M Cross Country Race is on Saturday August 20. This last one coincides with the annual DCRRC picnic. Always a great time, with great free food and very kid friendly. A true family affair. We hope to see you all there. You can sign up to run or volunteer for all of these on the club website at: https://www.dcroadrunners.org/

See you all in the morning. Happy running!

Coach Big Guy and Coach Rich will see you at Yorktown Track at 6 AM after warmup tomorrow!